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Both are true: fats don’t make you fat……fats make you fat! How do we determine which is which in a society filled with ultra processed food? In my previous blog, I did a deep dive on healthy fats and how they help our brains function, nerves conduct messages, and also lower inflammation in our cells which help lower symptoms of pain. Now let’s look at the fats that are flat out deadly for us to consume. Did you know? The industrial production of processed fats began in the early 1900s with the development of hydrogenation, a process that converts liquid vegetable oils into solid or semi-solid fats. In the early 1900s, margarine, which initially used animal fats, started incorporating hydrogenated vegetable oils. This was a cheaper and more stable alternative to butter, making it popular during times of economic hardship and wartime shortages. Crisco, one of the first all-vegetable shortenings, was introduced by Procter & Gamble in 1911. Made from hydrogenated cottonseed oil, Crisco offered a longer shelf life and better baking properties, quickly becoming a staple in American kitchens. By the mid-20th century, the food industry widely adopted hydrogenated oils in various products, including baked goods, snack foods, and fried foods. The stability and cost-effectiveness of trans fats made them a preferred ingredient for manufacturers. By the late 20th century, research began to link trans fats with adverse health effects, such as heart disease and inflammation. This led to increasing regulatory scrutiny and consumer awareness, prompting many companies to reformulate products to reduce or eliminate trans fats. Trans fats can induce inflammation in adipose tissue (body fat). This inflammation is associated with insulin resistance, a condition in which cells do not respond effectively to insulin, leading to higher blood sugar levels and an increased risk of type 2 diabetes. Fat cells produce various hormones and cytokines known as adipokines, which play a role in regulating metabolism and inflammation. Trans fats can alter the production and function of these adipokines, contributing to metabolic disturbances. The inflammation and altered adipokine production caused by trans fats can lead to insulin resistance. This means that the body needs more insulin to manage blood glucose levels, which can eventually result in type 2 diabetes. Trans fats increase LDL ("bad") cholesterol and decrease HDL ("good") cholesterol, promoting the buildup of plaque in arteries and increasing the risk of heart disease and stroke. By promoting fat storage and weight gain, trans fats contribute to obesity, which is a risk factor for many other health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers. Trans fats can accumulate in the liver and contribute to fatty liver disease, which can impair liver function and lead to further metabolic complications. Reading Food Labels: Avoid foods with "partially hydrogenated oils" listed and any vegetable oils such as canola, rapeseed, cottonseed. Choosing Healthier Fats: Eat food where unsaturated fats are found- nuts, seeds, avocados, and fish, and use oils like extra virgin olive oil, avocado oil, coconut oil, tallow, lard, and other pasture raised animal fats. Eating Whole Foods: Focus on whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins, which are less likely to contain trans fats.
By understanding and avoiding trans fats, individuals can help protect their fat cells and overall health. For further reading, here are some great links: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/ https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/transfats/ To set up a free chat, contact me at hello@angiesrealfood.com, or call or text me at 619-807-1387. My door is always open.
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